Frog

stretchcoreblahnikpassive

Content last reviewed: 2026-07-06

Frog — figure 1

How to do it

Kneel on the floor and sit back on the heels. Place the palms of the hands on the floor in front of the knees. Open the legs as far as comfortably possible.
Hold the stretch for 10 to 30 seconds.

Form cues

Sit lightly on the feet.
Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

Hold: 10–30 s per side
Rounds: 2–3
Ease to a mild, comfortable stretch — never to pain.

Muscles worked

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hip adductors, tibialis anterior

Target muscles

Hip Adductors Tibialis Anterior

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)